Recovery

[Minnphat]

As I approach 34 with a new born my body is just not recovering like it used to. After leg day, I feel terrible my CNS is shot. If i lift three days in a row I feel shitty too. I average around 6 hours of sleep because of work and family duties. Does anyone have any suggestions?

[data4]

You pretty much nailed it when you said CNS is shot. That is what its going to come down to. I work and have worked with many in your situation and its about finding what their CNS can handle while limiting additional stress as much as possible.

-Limiting stimulants
-Adaptogenic herbs
-Recovery therapies when possible (deep tissue, cryo etc)

Also, training wise it may be best to keep volume moderate and train sub maximally for awhile. You can still progress that way without taking the sets way into the failure zone where your CNS really takes a hit. Training no more than 2 days in a row would be ideal as well.

It might not even be a bad idea to have a 4 point cortisol test done and check DHEA. You could be adrenal insufficient and not know it.

These are just some general suggestions.

[Minnphat]

Thanks! Had the cortisol test done and I actually came out with low cortisol which was odd. He explained that I use it all up because of the stresses of day to day life. My natropathy has me on something called ADR formula. It is a combination of all different herbs. IT is supposed to balance my cortisol levels... not sure if it is working.

As far as stimulants, I can only handle one cup of coffee day and that is all I do.

Training wise, I always go to failure (stupid I know) Especially on leg day, I feel like I always have to destroy my legs. I also train them twice a week. One squat heavy and one deadlift heavy. I feel like the more I age and research in this game, the less I know! lol

DHEA is something I never looked into... Should I just try and supplement?

Thanks for your help!

[BigZero]

How many days per week do you train?

Stay away from DHEA unless you are deficient; it'll just turn to estrogen.
Get off of the ADR bullshit, it's just herbal stimulants compounded with animal adrenals. Taking the ADR can be detrimental to your own adrenal function.
Don't take any remedies unless you have been diagnosed with an actual medical condition.

[baby muscle]

Thanks! Had the cortisol test done and I actually came out with low cortisol which was odd. He explained that I use it all up because of the stresses of day to day life. My natropathy has me on something called ADR formula. It is a combination of all different herbs. IT is supposed to balance my cortisol levels... not sure if it is working.

As far as stimulants, I can only handle one cup of coffee day and that is all I do.

Training wise, I always go to failure (stupid I know) Especially on leg day, I feel like I always have to destroy my legs. I also train them twice a week. One squat heavy and one deadlift heavy. I feel like the more I age and research in this game, the less I know! lol

DHEA is something I never looked into... Should I just try and supplement?

Thanks for your help!

Cortisol is a necessary hormone for life. It is literally excreted (just squished out) in pulse like waves from the adrenal cortex according to physical stress on the body. It will fluctuate constantly at different intervals throughout the day and will be lowest during the night/early am so any measurement you get is according to the time of day and what your body may or may not be fighting/experiencing as physical stress. Adrenal fatigue is not a medically recognized disease/illness. There is only adrenal insufficiency, (when cortisol is no longer produced by the destroyed adrenal cortex)-this is a life threatening disease necessitating daily steroids multiple times per day and IV fluids/hospitalization in crisis.

Just two cents from someone who actually has medical training and practices medicine.

[baby muscle]

Sleep is your biggest ally in recovery. There is no substitute. I would look at your schedule and talk to your partner about how you all can optimize your recovery and sleep.This also affects cortisol levels- but really sleep and nutrition are most important.

[Sunnyday]

Sleep is your biggest ally in recovery. There is no substitute. I would look at your schedule and talk to your partner about how you all can optimize your recovery and sleep.This also affects cortisol levels- but really sleep and nutrition are most important.

Great advice and I can't echo it enough!!

[Minnphat]

Thanks for the advice. I did speak to a medical professional. He had me do a cortisol saliva test. I came out with low cortisol and ADR was his recommendation. Are you saying you had a negative experience with it?

As for days of week, 5 sometimes 6.

[Poker face Ace]

Ever try androgel?

[Poker face Ace]

Sounds like it maybe low t

[magnanimous]

As I approach 34 with a new born my body is just not recovering like it used to. After leg day, I feel terrible my CNS is shot. If i lift three days in a row I feel shitty too. I average around 6 hours of sleep because of work and family duties. Does anyone have any suggestions?

A melatonin free formulation of ZMA helps with recovery and quality of sleep.

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[jerzey]

As I approach 34 with a new born my body is just not recovering like it used to. After leg day, I feel terrible my CNS is shot. If i lift three days in a row I feel shitty too. I average around 6 hours of sleep because of work and family duties. Does anyone have any suggestions?

3 things

* I am 35 and at 34 I felt the same, went to best TRT Doc in the city, problem number solved

* changed my lifting that I lift weights one day then do cardio the next, this has made major improvement in recovery, my week simple, Mon-leg day Tues-cardio Wed-chest..etc you get the idea

* Stan Efferding has a great video rant on the topic>>> https://www.youtube.com/watch?v=-LCagbUS0nQ

[airagee23]

3 things

* I am 35 and at 34 I felt the same, went to best TRT Doc in the city, problem number solved

* changed my lifting that I lift weights one day then do cardio the next, this has made major improvement in recovery, my week simple, Mon-leg day Tues-cardio Wed-chest..etc you get the idea

* Stan Efferding has a great video rant on the topic>>> https://www.youtube.com/watch?v=-LCagbUS0nQ

Nice vid

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[bigmikecox]

Sleep is your biggest ally in recovery. There is no substitute. I would look at your schedule and talk to your partner about how you all can optimize your recovery and sleep.This also affects cortisol levels- but really sleep and nutrition are most important.

Totally agree! I can train if I miss a meal or 2 but if my sleep is off....DONE SON!!!

At almost 43 im more aware of my recovery then when I was 23